Cardio exercise

SkiErg form, muscles worked, and workout tracking

The SkiErg is a standing cardio machine that mimics the double-pole action of Nordic skiing, driving flywheel resistance through a powerful downward pull of the arms, lats, and core with assistance from the hips. Athletes use it for upper-body-dominant conditioning and interval work, and it is valuable for training the aerobic system when running or cycling is off the table.

SkiErg illustration

How to do SkiErg

  1. 1Stand facing the machine with feet hip-width apart and grip a handle in each hand overhead.
  2. 2Start each stroke tall, then drive the handles down past your hips by crunching your torso and hinging slightly at the hips.
  3. 3Exhale forcefully on the downward drive and inhale as you rise back to the start.
  4. 4Let your lats and core do the work rather than yanking with the arms alone.
  5. 5Hold a consistent stroke rate for steady sessions, or alternate hard and easy intervals, finishing with easy strokes to cool down.

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Track SkiErg in Plates

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